E2
Quick/Healthful 25 DINNERIN MINUTES TRACY A. WOODWARD/THE WASHINGTON POST
EZ
EE
KLMNO LWV Chicken Salad 4 to 6 servings Start with cooked chicken
breast halves and you won’t have to go near a stove for this recipe, which is a go-to for the Chevy Chase/Ingleside unit of the local League of Women Voters chap- ter.
This sweet, crunchy salad is
in the group’s new spiral-bound collection of recipes. It can be served by itself with good crack- ers, atop greens, with cooked farfalle pasta mixed in, in warm pita halves or with thin slices of
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Lb. Lb. Lb. 32 oz.
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16 oz. Limes 28 29 30 31 JULY
WED. THURS. JULY
JULY FRI. SAT. JULY AUG. 1
SUN.MON.TUES. AUG.
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grilled bread. Leftovers are great for lunch the next day. The book costs $12, plus $3
shipping and handling; send check or money order to League of Women Voters of D.C., 1100 15th St. NW, Washington, D.C. 20005.
Adapted from “Family Favor-
ites: Yesterday, Today and To- morrow/Healthy Citizens in a Healthy Democracy,” from the League of Women Voters of Washington, D.C.
INGREDIENTS
· 3 to 4 cooked boneless, skinless chicken breast halves (may substitute white meat from a rotisserie chicken)
· 1 whole pineapple · 4 ribs celery · 1 bunch scallions · 1 cup seedless green grapes
· 1/2 cup sliced almonds, plus more for garnish · 2 to 3 limes
· 1/3 cup chutney, such as Major Grey’s
· 1/2 to 3/4 cup regular or low-fat mayonnaise (do not use nonfat)
· 1 teaspoon curry powder, or more as needed · 1/2 teaspoon salt, or more as
needed (optional) · Freshly ground black pepper
STEPS
· Cut or shred the cooked chicken to yield 3 cups, and transfer to a mixing bowl. Trim, peel and core half of the pineapple; cut it into bite-size chunks to yield about 21/2 cups and add to the bowl (reserve the remaining half for another use). Trim the celery; cut it lengthwise into strips, then cut it on the diagonal into 1/2-inch pieces to yield 1 to 11/4 cups. Trim the scallions, then cut the white and light-green parts crosswise to yield a scant 1 cup. Cut the grapes in half; the celery, scallions and grapes all go in the bowl, along with the almonds.
· Combine the following ingredients in a separate medium bowl as you
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Bonnie S. Benwick, The Post’s deputy Food editor, tested this recipe. Questions? E-mail her at
food@washpost.com. Have a quick- dinner recipe that works for you? Send it along, too.
Find other quick meals: Search The Post’s recipe
archives at
washingtonpost.com/food
WEDNESDAY, JULY 28, 2010
prep them: Use a microplane grater to zest 1 lime (including no pith) to yield at least 1 teaspoon. Cut the fruit in half and squeeze out the juice; repeat with as many limes as needed to yield 1/3 cup. Coarsely chop the chutney. Add the mayonnaise (to taste), curry powder and salt, if desired; whisk together until smooth, then add to the chicken mixture.
· Toss to coat evenly. Season with pepper to taste and mix well. Sprinkle with almonds before serving.
NUTRITION: | Per serving (based on 6, using low-fatmayonnaise): 310 calories, 24 g protein, 33 g carbohydrates, 9 g fat, 1 g saturated fat, 60mg cholesterol, 590mg sodium, 3 g dietary fiber, 20 g sugar
Peach-Ginger Relish 2 servings
Here, thick fillets of white
fish are given an added flavor di- mension with a rub of Chinese five-spice pow- der.
NOURISH I’ve used
halibut here, but any meaty white fish would work. To com- plement the rub, I make a sim- ple warm relish of diced onion, peaches, ginger, seasoned rice vinegar and sesame oil. The rel- ish, like the fish, has a light Asian spirit. The whole dish can be done
in less than 30 minutes. —Stephanie Witt Sedgwick
INGREDIENTS
For the relish · 1 teaspoon olive oil
· 1 small onion, cut into small dice (2/3 cup)
· 1 teaspoon grated or minced peeled ginger root
· 2 ripe peaches, peeled, pitted and cut into 1/4 - to 1/2 -inch cubes (about 1 1/4 cups)
· 1 teaspoon toasted sesame oil
· 1 tablespoon seasoned rice wine vinegar · 1/4 teaspoon sugar, or more to taste
· 1 tablespoon water, for serving (optional)
For the fish · 1/2 teaspoon Chinese five-spice powder
· Two 4-to-6-ounce skinless halibut fillets
· Salt
· 1 tablespoon olive oil, plus more for the grill rack
· 1 tablespoon finely chopped chives (from several long stems), for garnish
STEPS · Prepare the grill for direct heat. If using a gas grill, preheat to medium- high (450 degrees). If using a charcoal grill, light the charcoal or wood briquettes; when the briquettes are ready, distribute them evenly under the cooking area. For a medium-hot fire, you should be able to hold your hand about 6 inches above the coals for about 4 or 5 seconds. Lightly coat a grill rack with oil and place it on the grill.
· While the grill heats, prepare the
relish: Heat the oil in a medium skillet over medium heat. Add the onion and cook for 3 to 4 minutes, stirring occasionally, until it has softened but not browned. Add the ginger; stir and cook for 1 minute. Add the peaches, sesame oil, vinegar and sugar. Reduce the heat to medium-low; cook for 6 to 7 minutes, stirring a few times, until the peaches are soft and the flavors have blended. Taste and add sugar as needed. Remove from the heat.
· For the fish: Rub the five-spice powder evenly over the fillets, then sprinkle with salt to taste and rub with the oil. Place the fillets on the oiled rack, cover and cook for 3 to 4 minutes. Use a spatula to carefully loosen and then turn the fillets; cover and cook for 3 to 4 minutes, until the fish reaches the desired doneness. Remove from the grill.
· Place a fillet on each plate. If the
relish seems dry, moisten it with the water. Spoon the relish over the fillets. Garnish with the chopped chives and serve.
NUTRITION: | Per serving: 230 calories, 25 g protein, 15 g carbohydrates, 7 g fat, 1 g saturated fat, 35mg cholesterol, 210mg sodium, 2 g dietary fiber, 11 g sugar
Recipe tested by StephanieWitt Sedgwick; e-mail questions to
food@washpost.com
Five-Spice Rubbed HalibutWith
Vitamin D $
FOOD
Editor: Joe Yonan • Deputy Editor:
Bonnie S. Benwick • Art Director: Marty Barrick • Staff Writer: Jane Black • Editorial Assistant: Leigh Lambert • To contact us: E-mail
food@washpost.com Telephone: 202-334-7575 Mail: Food Section, The Washington Post, 1150 15th St. NW, Washington, D.C. 20071
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